I mean, sure, if you are looking for that split it is just a simple math. Figuring out the amount of calories / g of each macro to eat is not the biggest issue, it is how to spread them out through the day and what macro breakdown you would like. If you do want to go with 40/40/20 then it does look good and you can distribute that through the day as you see fit.

1. Since I'm a college athlete with multiple classes a day I'm going to start off and try the 45p/25c/30f ratio
What do y'all think? I want to keep as much muscle for 10 weeks and cut off the fat

2. Lean gains talks about the first pre workout meal should be 20-25% of daily calorie intake.
With a 4,500 daily calorie intake, I am assuming I have to eat a lot of protein with a sufficient amount of carbs and fats

3. For a 6'1" 290 lbs 19 year old with 30%body fat I feel like I can lose fat a lot quicker than smaller guys
true?

4. Lastly, is it ok to take fat grams from Omega 3 to complete my macro of 30% fat?

1. Since I'm a college athlete with multiple classes a day I'm going to start off and try the 45p/25c/30f ratio
What do y'all think? I want to keep as much muscle for 10 weeks and cut off the fat

2. Lean gains talks about the first pre workout meal should be 20-25% of daily calorie intake.
With a 4,500 daily calorie intake, I am assuming I have to eat a lot of protein with a sufficient amount of carbs and fats

3. For a 6'1" 290 lbs 19 year old with 30%body fat I feel like I can lose fat a lot quicker than smaller guys
true?

4. Lastly, is it ok to take fat grams from Omega 3 to complete my macro of 30% fat?

As much advice as possible would be great!!!

I also am a fellow college football player. What I do is intake more carbs than protein. Helps me with the intense workouts we go through. I do 1g of protein per lbm, 2g of carbs per lbm, and .4g of fats per lbm. This has been helping me lean up while still gaining strength. Just something from my experience(lean body mass is your weight without fat)

I also am a fellow college football player. What I do is intake more carbs than protein. Helps me with the intense workouts we go through. I do 1g of protein per lbm, 2g of carbs per lbm, and .4g of fats per lbm. This has been helping me lean up while still gaining strength. Just something from my experience(lean body mass is your weight without fat)

I think I'm going to go to the 40p/40c/20f lol I'm indecisive and will try that diet because my proteins need to be the same as my carbs. I need my muscle and much as a I need energy

Im going to get the Ultimate Flurry shake and once my Opti Multi vitamins are gone i will switch to the Orange Triad.

I'm going to try the 40% Protien 40 Carbs and 20% fat.

Should I multiply 290 x .5 for fats? That's seems like a lot of fat a day

Lastly, basically the macro nutrients means I must get AT LEAST 40/40/20?

Ya everything look solid to me man. Don't worry about too high fats, they are necessary and most people don't realize it. Just get the fats from fish oil, peanut butter, nuts, cooking oil, milk, eggs and other healthy choices.

Try the 40/40/20 split and if ur not leaning out like you want just adjust the splits with lower carbs. But everything seems good.

This is an example meal plan for me. I'm consuming 3500 calories over 3 meals. (Should it be 4?)
Since my schedule is Busy from 9-11:50 (classes), lean gains says I should break my fast and have a pre workout meal around 12:00 (workout at 3)

I would shift more of the caloric consumption to immediately after workout and lighten up more on the other two meals. Also would shorten the feeding window as well to somewhere closer to 6 hours. Lastly, I would completely remove the Grape Juice from "breakfast" and let it be solely a protein and fat meal, wouldn't frown upon subbing the chicken breast for a fatter cut either.

Personally I prefer sugar sources not to be from fructose, more on the lines of potatoes, rice, etc, but that is a personal opinion and I'm sure there will be people that will disagree.

I think that looks solid for a start. The big key is just hitting your macros for the day and then just dividing them into meals most convenient for you.

The huge post workout meal can be hard at first, mostly due to having to eat larger quantities of the same food in a single meal. You will get used to it though after awhile. I would suggest maybe starting with 4 meals (so each isn't as big) and moving to 3 if you want later on. Overall if you are following IF just get your macros in on that 8 hour feeding window.

I would shift more of the caloric consumption to immediately after workout and lighten up more on the other two meals. Also would shorten the feeding window as well to somewhere closer to 6 hours. Lastly, I would completely remove the Grape Juice from "breakfast" and let it be solely a protein and fat meal, wouldn't frown upon subbing the chicken breast for a fatter cut either.

Personally I prefer sugar sources not to be from fructose, more on the lines of potatoes, rice, etc, but that is a personal opinion and I'm sure there will be people that will disagree.

Aside from that, looks good.

I'm going to do the 3 meals a day...

1. Lean Gains says to take 20-25% of my daily calories into the pre workout meal. If I'm eating 4,000 calories a day, that means around 800 calories should be my pre workout meal. This meal should be high in proteins and fats with minimum carbs? Or No carbs? (keep in mind my workouts are intense and I might need energy besides the Alphamine. How much percentage of fat should I consume in this pre workout meal?

2. The post workout meal will be 60% of my daily calories which would be 2,400 caloires in one meal. Most of these calories should come from protein and carbs with minimum fats?

3. My last meal will consist of 20% of my daily calories which is around 800 caloires. What type of macros should I be fitting in this last meal? Of course high proteins but carbs? Fats?

I basicly want to balance out how many carbs/fats I intake in the pre workout meal and the post workout meal and last meal

1. Lean Gains says to take 20-25% of my daily calories into the pre workout meal. If I'm eating 4,000 calories a day, that means around 800 calories should be my pre workout meal. This meal should be high in proteins and fats with minimum carbs? Or No carbs? (keep in mind my workouts are intense and I might need energy besides the Alphamine. How much percentage of fat should I consume in this pre workout meal?
- No carbs is fine if you ask me, regardless of how intense your workouts are. I do mine carb free and never had a problem with them, specially since you will still have your glycogen storage ok from your carb filled meal the night before. I don't necessarily eat something "pre workout" per se, I have a handful of nuts about an hour before.

2. The post workout meal will be 60% of my daily calories which would be 2,400 caloires in one meal. Most of these calories should come from protein and carbs with minimum fats?
-You got it. This is not from Lean Gains approach, but if you check out carb back-loading into this one as well you would be looking to take fast digestion carbs, like white or purple potatoes, white rice, etc.

3. My last meal will consist of 20% of my daily calories which is around 800 caloires. What type of macros should I be fitting in this last meal? Of course high proteins but carbs? Fats?
-Depends on the approach; back carbloading says to consume carbs here, fast digestion again. I personally enjoy either skipping this meal completely or just taking in a protein shake with water.

I basicly want to balance out how many carbs/fats I intake in the pre workout meal and the post workout meal and last meal